5 AMRAPS!

5 Rounds of:

3 minute AMRAP (as many rounds as possible) of:
3 power cleans (135 / 95)
6 pushups
9 air squats

1 minute rest between each round

DL games!

5 rounds for time of:

5 deadlifts
10 burpees

For deadlift use heaviest weight possible. Post time and load.



New setting, same work effort!



Happy Thanksgiving Challenge!



An aesthetically pleasing dinner plate. Enough protein?

 Thanksgiving dinner is the perfect meal to crush some high quality protein. Most people load up heavy on the carbs and then feel guilty when they have a slice or two of pie. My friend Jorin once gave me great advice for eating a mean Thanksgiving meal: Eat as many carbs, starches, and sugars as you want to for this one meal, BUT, for every carb, starch, or sugar you consume, you must eat equal parts protein. So.... if you have a plate full of casserole, mashed potatoes, and dinner rolls, then you better have another full plate of turkey and ham with it. Point is, don't have a plate full of stuff that doesn't make you a better athlete. See how much awesomeness you can eat.

Thanksgiving Challenge:
Complete this challenge at some point this week. Bonus points for making a family member join you.

For time*:
400m run
25 pushups
50 air squats
75 situps

*Rules: Every 5 minutes you must perform 10 burpees. You must stop where you are, do your 10 burpees, then you can continue where you left off. So if the workout takes you over 20 minutes to complete, you have added at least 40 burpees to your work load! Ouch! Don't let that happen to you. Crush this!

Farmers Walk!

For time:

200m farmers walk (2 x 1.5 pood / 2 x 1 pood)

2 rounds of:
10 Sumo DL high pull (1.5 / 1 pood)
10 right arm kb thrusters (1 pood / 12kg)
10 left arm kb thrusters (1 pood / 12kg)
10 both arm kb thrusters (2x 1pood / 12kg)

200m farmers walk

Blackjack

Drew Brees doing work! Some poeple want and need the extra motivation that a pre-game speech delivers. Others can take themselves to a deep focused state all by themselves. However you get there, and whatever it looks like when you're there, it is important to make it happen. Mental clarity and focus are highly under-valued traits which the greatest athletes all possess. Next time you prepare for your workout, practice getting your mind ready for what is about to come. Be positive but realistic about what it is you are about to, and willing to, accomplish. Ad Diem Tendo!



Two movements for time:
air squats / situps

20 - 1
19 - 2
18 - 3
17 - 4...
all the way to
1 - 20

OR, if that is too much for you try:
Blackjack Bust

20 - 2
18 - 4
16 - 6...
all the way to
2 - 20

Monday, November 22, 2010

Love this scene from Vision Quest


Preparing for the Thanksgiving festivities...

5 rounds for time of:

25 pushups
10 power cleans (135# / 95#)
200m run

Mom

5 rounds for time of:

400m run
15 overhead squat (95# / 65#)

A video worth posting. Check out some of these movements. Some of it is a little "too yoga" for me, but many of the movements require amazing amounts of strength and athleticism. Possible new warmup tools?

Thruster Beatdown!

It is that time again for a good old fashion beatdown. This time the thruster will be to blame. Similarly performed Oct 14, 2010.

In 10 minutes complete:
250m row
20 burpees
THRUSTERS (75# / 45#)

So... do the row, then the burpees, then as many thrusters as you can within the remaining 10 minutes. The number of full thrusters completed is your score. And for all you beasts out there, you might step it up and attempt this version:

BEAST
In 10 minutes complete:
500m row
20 burpees with 20" lateral jumps
THRUSTERS (95# / 65#)

Endurance!

Inspired by CFE.com

15 min. AMRAP of:
200m row
30 second rest

New awesome toy to play with. The GHD is used to get people really really fit.

AMRAP!

As many rounds as possible in 15 minutes of:

5 Push Press (135# / 95#)
7 Box Jumps 20"

Compare to August 16, 2010

Pullups are hard. Skin hates pullups

Broken!

3 rounds for time of:

500m row
21 kettlebell swings (1.5 pood / 1 pood)
12 pullups

* 3 minutes rest between rounds

Event 3

AMRAP in 5 minutes of:
6 ring rows
6 kb swings (1.5 / 1 pood)

REST 1 minute

AMRAP in 5 minutes of:
6 front squat (115# / 75#)
6 situps

REST 1 minute

AMRAP in 5 minutes of:
6 burpees
6 db hang power snatch ( 1.5 / 1 pood)

So... complete as many rounds as possible in each 5 minute period with 1 minute rest between each. Score is total number of reps completed.

Endurance!

3 min. of accumulated hollow rock

10 min. of POSE running drills

50 jump starts, 10m each
From ground position to 10m mark as quickly as possible. Walk back to start as rest.
Prone position, supine position, and everything in between

Watch Michael Phelps from all angles. The original beast.

And, Ian Thorpe, the master of the high elbows. Elbows never dropping below the hands and a drastic rotation around his axis. True beast:

"Seven"

7 rounds for time of:

7 burpees
7 pullups
7 knees to elbows
7 box jumps (20" / 12")

"250"

Last seen 25 Aug 2010

5 rounds for time of:

250m row
10 ring pushups
20 kb snatch
1 minute rest

For ring pushup, rings are lowered to 4" above the ground.
Post times and kb weight used

'Tis the season for an expanded Braums product line to be in your fridge



Burpee+ !

10 Rounds for time of:

5 burpee box jumps (20" / 12")
10 lunges with 45# / 25# plate overhead

Endurance!

POSE running drills 10 minutes.
then..
Run
8 x 200m intervals

rest approx. 1 minute between each.

Focus: high cadence

1RM!

Take 10 minutes to find your 1 repetition max shoulder press
then..
3 rounds of max rep shoulder press at 60%  of 1RM.
rest between rounds
then..

AMRAP in 7 minutes of:
5 pullups
7 pushups
9 air squats

Shoving!

One minute at each station for max reps of:

Row (calories)
Kettlebell swings (1.5 / 1 pood)
Bench press (135 / 95#)
Rest

5 rounds

Pork Tenderloin, chokes, and scalloped tates!

Lightining fast roundhouse from the "bucktooth ninja"

DH results @95# bench